Search

Search for:

Onnit Steel Mace Exercises and Workouts

Unless you’re a serious workout freak, participate in crossfit, or if you’re training for the UFC, you’ve probably never used a steel mace before. That’s exactly the predicament I was in when I first received my Onnit Steel Mace in the mail. Fortunately the Onnit website did have a list of steel mace exercises and workout routines to do. But, like I mentioned in my review, I didn’t know how to properly perform them!

What I’m going to do in this post is breakdown exactly how to do a variety of steel mace exercises, thanks to some helpful folks on YouTube. First we’ll get started with the Librarian to Barbarian workout which uses only a steel mace. Check out a list of the exercises and videos after the jump:

Begin with 20 barbarian squats:

Next do one minute of 10 to 2s:

After that, back to barbarian squats for 25 reps.

Now onto one minute of ballistic curls:

Back to barbarian squats for 30 reps.

End with 12 360s on each side:

And here’s a bullet list of the steel mace workout if you want to print them out after you understand how to do the exercises:

Barbarian Squats (20 reps)

10 to 2 (1 Minute)

Barbarian Squats (25 Reps)

Ballistic Curls (1 Minute)

Barbarian Squats (30 Reps)

360 (12 Reps Per Side)

OK, so that takes care of Librarian to Barbarian! Now onto Hammer Time, which requires not only a steel mace but a tire as well. You can either use a giant tire lying on the ground, a large tire cut in half and standing upright, or put one tire inside of another one. Here we go:

Start with sledge hammers for 30 seconds on your right side:

Then onto grave diggers for 30 seconds on your right side:

Then back to the sledge hammers for 30 seconds on your left side.

And back to the grave diggers for 30 seconds on your left side.

Then, end with 50 touches in the kayak position:

I couldn’t find a video of someone using a mace on a tire for the sledge hammers example, but it’s the same using an actual sledge hammer on a tire, so you’ll get the idea! Below you’ll find a bullet point list of the Hammer Time steel mace exercises after you’ve mastered Librarian to Barbarian:

Sledge Hammers (30 Seconds Right Side)

Grave Diggers (30 Seconds Right Side)

Sledge Hammers (30 Seconds Left Side)

Grave Diggers (30 Seconds Left Side)

Kayak (50 touches)

As I said in my review, I’m loving the Onnit Steel Mace. I had never used one before but it’s another great way to build up functional core strength. It’s fun too! It definitely takes out a lot of anger, aggression, and frustration to be beating on a tire. I’m also enjoying using the Onnit Steel Mace to breakup the rest of my workout routine. It’s an inexpensive way to add a variety of exercises to my regimen that I can do at home at very little cost.